0:00-7:00

1) GENERAL WARM-UP:

Quad Stretch x 15 seconds each side

Hamstring stretch x 15 seconds each side

Calf stretch x 15 seconds each side

—then—

3 Rounds

10 x Air Squats

20 x Line Hops

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-20:00

2) Plyometrics

2 sets

Double Leg Linear Plate Hops x 20 seconds (VIDEO)

40 seconds rest

Double Leg Lateral Plate Hops x 20 seconds (VIDEO)

40 seconds rest

Single Leg Linear Plate Hops Right Leg x 10 seconds (VIDEO)

20 seconds rest

Single Leg Linear Plate Hops Left Leg x 10 seconds

20 seconds rest

Single Leg Lateral Plate Hops Right Leg x 10 seconds (VIDEO)

20 seconds rest

Single Leg Lateral Plate Hops Left Leg x 10 seconds

1 minute 20 seconds rest

*recommend 45# rubber plate for double leg and 25# for single leg

20:00-25:00

Transition to major strength

25:00-34:00

3) Major Strength:

General Instruction and warm-up (3 minutes)

—then-

Every Minute on the Minute for 6 minutes:

5 x Deadlift @65% and build...focus on technique...the basics of the movement

*this is the start of a linear progression...higher reps/lower weight to lower reps/higher weight

34:00-39:00

Transition to conditioning

39:00-50:00

4) Conditioning:

6 Rounds For Time:

10 x Ring Rows

10 x AbMat Sit-ups

10 x Wall Balls

*Pace: Aggressive: 7:00, Solid: 8:00, Limit: 10:00

*levels

11-13: 10/8

14-15: 14/10

16-18: 20/14

50:00-55:00

Clean-up/Scores on the board

55:00-60:00

Foam roll and stretch